Thursday sessions

As you know in addition to the usual steady three/five mile run on a Thursday night there is now a second run option which is listed below, those doing these runs please note that this group will leave the hall at 19.10 approx, and will do there warm up as part of the session, those doing the steady run this group will leave the hall at 19.20 following a short warm up.

8th Jan – 10 mile run – head torch advisable
15th Jan – 10k Time trial – followed by a short recovery 5k run back to the hall – around nine miles in total
22 Jan – Tempo Hill session – this is the Troon hills run twice at a steady pace – around eight miles in total
29 Jan – 11 mile run – head torch advisable

At the end of every session there will be 15 minutes of stretching and recovery which is optional but advisable.

Tuesday sessions
Will follow the usual format, following a short warm up we will depart from the hall at 19.15, everyone will do the same session.

6 Jan – 5k club time trial
13 Jan – Troon Hills – slow run with a faster pace over the railway bridges – total run around 4 miles
20 Jan – Mile reps – 3 one mile loops of Ottoline crescent run at your own pace with rets in between – total run around 3 miles
27 Jan – A choice of 1/2 mile speed reps or a 3k time trial – total run around 4 miles